5 Foot Exercises to Improve Your Pace

By Lauren Hargrave | For Active.com

Barefoot Squat Jumps

Jumping barefoot is one of the best exercises for your feet, and you can add a medicine ball to get a more intense lower body workout.

This exercise is best performed on a soft surface, so try to find grass, sand or carpet if you can. Then stand with your bare feet hips distance apart and if you're using a medicine ball, hold it to your chest.

Bend your knees as far as you can while keeping your back straight and then explode up, pushing off the ground with as much force as possible.

If you're using a medicine ball, push it over your head as you leap for a little shoulder and triceps workout. Try to land softly to protect your knees, and repeat for three sets of 20.

Balancing Poses

Borrowed from yoga, balancing poses are a gentler way to strengthen your feet. Start with your bare feet touching, then slowly bend forward, touch your toes with your hands and lift your left leg into a split.

Stay here for 10 breaths, slowly lift your body until your left leg and torso are parallel to the ground and your arms are pointing towards your back foot like airplane wings. Slowly count to 10.

From here, lift your torso until you're upright and slowly drop and the lift your left leg until it's pointing in front of you. Don't touch the ground and don't lean backwards; stay here for 10 breaths.

Finish this set by bringing your left foot to rest either above or below your knee. Bring your hands to your waste or prayer position in front of your heart. Stay here as long as you can stand it, and repeat on the other side.

Alternate Walking on Toes and Heels

These exercises stretch and strengthen your feet and are a good cool-down. Walking on your toes strengthens the calf muscles and stretches the toe extensors. Walking on your heels strengthens the foot extensors, and stretches the calves and bottoms of your feet.

Start with your bare feet hips distance apart, raise your heels off the floor and take 50 steps on your toes. Walk back the way you came on your heels, careful not to lock-out your knees.

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